CrossFit Barwon – CrossFit
Strength
Push Press (EMOM x 14)
1) 10 Push press
2) 10 Decline DB press
Body Building
Metcon (AMRAP – Rounds and Reps)
15 minute amrap
30 wall ball shots
50 double unders
30 pushups
50 double unders
Warm-up
Shoulders (No Measure)
2 rounds
10 Kettlebell swings
5 Arm bars per side
5 Tall kneeling Halo per side
5 Half kneeling Kettlebell bottoms up press per side
5 Windmill per side
5 Kettlebell snatch per side
+ 1 Turkish get up per side at the end.
into: push press technique work
Stay connected
Social Links (No Measure)
– Group Chat on Discord: https://discord.gg/WcJVSwk3CN
– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.
– Follow us on Instagram @crossfitbarwon
– Dudley’s number 0421 711 867